CrossFit Montgomery – CF

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Coaches choice


3 warm up sets of front squats before starting the clock.


2 minutes rest from when part A ends to when part B starts.

17:00 for weightlifting total.

A: Front Squat (12:00 to build to a heavy 1)

not intended to try and find a true 1 rep. just heaviest one rep you can get to in 12:00 today

B: Front Squat (3x EMOM – 3 reps @ 60% of part A)

3 sets of 3 @ 60% of part A (rounded up to nearest 5 or 0) EMOM.


Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

Each round is:

15 air squats

15 suit case crunches

15 air squats

15 flutter kicks (each leg)

15 air squats

15 russian twists (each side) use a 25/15# plate
legs and core.

all. day.

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